As we grow older, many of us have the tendency to idealize our child- and young-adulthood as a carefree, exploratory time, with few responsibilities or consequences.

Whether that view of our youth is true or not, North American statistics are showing a new trend towards the opposite: a study released by Statistics Canada on January 17 showed that over 11% of Canadians age 15-24 have experienced an MDE (major depressive episode) at some point in their lives. They are the demographic with the highest incidence of mental health disorders in North America.

The number appears to rising, as well: a study done in the US showed a 37% increase in mental health issues in young people between 2005 and 2014. Scarier still? Suicide is the second cause of death for kids in this age bracket.

...a study done in the US showed a 37% increase in mental health issues in young people between 2005 and 2014.

So what’s causing poor mental health in our young adults? And, more importantly, what can we do to help?

The diet

The inflammatory response in the body and brain is largely due to the dysregulation of stress hormones, infections, environmental toxins and a diet rich in trans fats and sugar.

Canadian researchers found that a protein known to be a marker of inflammation was up to 1/3 higher in the brains of depressed patients compared to healthy ones. Those with the most severe forms of depression also had the most inflammation.

The current SAD (standard American diet) is FULL of hidden sugars, allergens, and food stripped of its nutrients due to over-farming… all things that cause massive amounts of inflammation in the body!

Parents have less control over what their kids eat between the ages of 15-24, so there’s a good chance inflammatory foods are being consumed on a regular basis by this at-risk age group - much to their mental health’s detriment.

Healthy gut, healthy brain

On the subject of what we’re eating, our gut, or gastrointestinal (GI) system, is intimately connected to our brain. Just as emotional situations can cause feelings in our stomach (think about feeling butterflies, or feeling nauseous when we’re nervous), what’s going on in the gut can cause an emotional response.

In fact, did you know that 85% of our “happy hormones”, like serotonin and dopamine, are produced in our gut? Also, 80% of the immune system’s tissues are located in our gut.

The gut is as much of an epicentre in the body as the brain!

This is why it’s vitally important that we sustain a healthy gut flora. When we eat too many sugars, or allergens like wheat, dairy, corn and/or soy, our gut loses its ability to perform optimally.

Never mind just feeling sluggish or low-energy because we’re not digesting our food properly - if our GI system isn’t healthy, it won’t produce enough of the hormones we need to moderate our mood, either.

Screens & Social Media

If you’ve read my blog or visited me at my clinic, you’ll know that I advocate screen-free time strongly, particularly when mental health issues are involved.

Even for adults, who have (mostly) fully-formed opinions of themselves and the world, being exposed to a constant influx of information can have negative impacts on health, and self-worth.

For teens and young adults, too much screen time and exposure to social media can be like poison. As the brain develops it requires real-life social interaction and engagement, not 2D moderated interaction. Additionally, happiness studies have shown that a sense of community is crucial to living a happy, fulfilling life.

The isolation of staring at a screen all day, combined with the social pressure and downright bullying that happens on various social media platforms, make technology a bit of a lethal combo for a young person with a mood disorder - or on the verge of developing one.

How to help

If you suspect your child is struggling with their mental health, I highly recommend visiting a professional - be it an MD, and ND, or a counsellor - who can make suggestions for your unique situation.

That being said, there are some supplements & lifestyle changes you can implement right now.

Certain vitamin and mineral deficiencies and underlying hormone imbalances can lead to changes in our brain chemicals and lead to mood disorders. The following are important to have checked by your MD or ND: Vitamin D, Vitamin B12, iron, thyroid, adrenals, and blood sugars.

Supplements

5-HTP may help to increase serotonin synthesis as depression and anxiety have been linked to serotonin imbalances in the brain.

Passionflower is known as a “calming” herb for anxiety or nervousness, insomnia, generalized anxiety disorder, and ADHD.

PharmaGABA is the most inhibitory neurotransmitter in the brain. Low levels of GABA have been linked to anxiety, depression, and insomnia.

Probiotics will restore imbalances in the microbiota in the gut that can negatively affect brain function.

B vitamins, especially B12, B6, B5 and folic acid are often low in people with anxiety and depression.

Omega-3 fatty acids decrease the inflammatory response in the body, which seems to be an underlying cause in depression and anxiety.

Lifestyle

Encourage your kids to get outside, see their friends in person, engage with their family, read, write (on paper!), play sports - anything that breaks up the lonely monotony that comes with “smart” technology. “Phone free” zones and times of day can be really effective, as can strict boundaries - your kids may not like the feeling of being without their technology at first, but the benefits far outweigh the bad moods!

More than anything, if you suspect your teen/young adult is suffering, a little love & compassion can go a long way. It’s hard enough to be a teenager, but nowadays kids and young adults are contending with a world - and a level of mental health - we’ve never seen before. Try to be patient with them, and give them the support they need.

You’re nervously walking into your first visit to a Chiropractic office with stories from your friend who referred you to the doctor who "cracks your bones" ominously swirling around in your head. "Yeah, the ones in your back, your neck and even in your arms and legs", but “don’t worry” they said, “it feels great and my pain is gone”. Yeah, right! How could someone cracking my bones feel "great"? Fair enough, that sounds pretty terrifying to me and I’m a chiropractor… but don’t worry! This is a very common misconception and you’re not the only one who assumes this myth to be true.

Allow me to set your mind at ease and tell you that we do NOT crack bones; to be honest, we do very little to bones at all. A chiropractic adjustment, manipulation, back crack, or whatever you want to call it is intended to affect your bodies joints. Now, as a great teacher of mine once said, "I don’t mean to insult your intelligence" - a joint is a fluid-filled, pressurized, connective tissue capsule that connects bones together and allows for movement in different directions. There are different types of joints with different structures and functions – some of which have more movement than others, and some that are more likely to become restricted and pain producing. Again, we do NOT crack bones, we help to create space and movement within a joint.

Again, we do NOT crack bones, we help to create space and movement within a joint.

Now that we've gotten that out of the way, why do your joints make that cracking sound when they are adjusted? Well to use the proper term, we call that noise a ‘cavitation’. A cavitation is the formation of an air bubble inside of a liquid which undergoes the phenomena of ’tribonucleation’, this is a known natural process where distraction forces on a joint result in a small separation due to viscous attraction by the synovial fluid within the joint capsule. The fluid cavity is then formed, and a cavitation may be heard when sufficient force rapidly separates the liquid. The cavity only disappears when the action is completed.

Well that’s a little bit confusing, now isn’t it? Let’s break it down.

When a Chiropractor administers an adjustment, they’re applying a controlled, high velocity (read: quick) low amplitude (shallow) force to the desired joint. This force is sufficient to gap the joint, which creates enough space within the joint capsule to form the bubble that creates the cracking sound you may hear.

Wait! Bubbles? Yes, just bubbles. Not so bad, right?

What does the joint gapping and adjusting do? How does it get me out of pain? How does it allow me to move my neck, back, arms, and legs more freely? And where did my headache go? Those are all great questions, and ones I look forward to answering another day!

I hope this helps you better understand what is truly happening when your Chiropractor adjusts you!

Summary:

Chiropractors do NOT “crack” bones

Chiropractors DO gap joints to improve movement and decrease pain

The cracking noise is called a cavitation and is caused by a gas bubble forming within the joint

You may or may not have heard of bulletproof coffee, but this yummy morning brew is going to amp up your mornings and the rest of the day! So many people these days are in a huge rush in the morning and simply grab a coffee, a muffin (or other carbohydrate dense breakfast food) and head out the door. In my experience, this usually causes fogginess, fatigue and hunger mere hours later. Sound familiar?

Bullet or Bulletproof coffee is a delicious, creamy and easy recipe to add some healthy fats to your morning brew. Adding healthy fats, such as MCT oil and grass-fed butter dense with omega 3 and 6, to your coffee slows down the absorption of caffeine. Medium chain triglycerides (MCT) are isolated from coconut oil, for their ability to bypass metabolism in the liver and provide the body and the brain with sustained energy. Blending in these fats and some other powerful, natural add-ins essentially turns your drab morning joe into a breakfast of champions. No need for any more muffins, and it will keep you full until lunch! It is important to note that Bulletproof coffee is not the appropriate choice for everyone, but can be a healthful breakfast substitute for many.

The individual ingredients in bulletproof coffee are nothing too special on their own, but all together... Look out! You’re in for a treat! Aside from the joy of your morning coffee ritual, you’ll also have these amazing benefits:

1. Less desire for multiple coffees throughout the day

Possibly one of my favourite benefits of bulletproof coffee, is that having one cup in the morning is going to stop you from reaching for that second, third or even fourth cup in the afternoon. This is a nice change for both your liver and your wallet. Black coffee has some proven health benefits, but these only holds up if consumed in moderation, meaning less than three cups (250mL) of coffee per day. The reason for this reduced craving for that afternoon joe is multi-factorial, but largely due to the ability of fats and coffee to balance blood sugar levels. The addition of fats to caffeine slows its absorption and prolongs coffee’s energy enhancing and blood sugar balancing properties throughout the day. More specifically, one component in coffee (chlorogenic acid) causes glucose to be absorbed further along in the intestine, therefore prolonging satiation and reducing blood sugar spikes. Moderate black coffee consumption has been linked to enhanced metabolic profiles by improving insulin sensitivity, which in turn can even lower the risk of Type II Diabetes. We know that carbohydrates and proteins (like the ones in your breakfast muffin) can be converted to sugar, and therefore cause blood sugar levels to rise, but the fats in bulletproof coffee aren’t going to promote blood sugar spikes at all. Without a blood glucose spike in the morning, you won’t get a blood glucose drop in the afternoon.

Having fewer blood glucose highs and lows creates a sustainable balance that will have you saying goodbye to that 2-3pm slump!

2. More efficient fat metabolism throughout the day (which can lead to weight loss for some)

Adding fats to coffee is going to massively increase the caloric profile of your morning brew. Giving your body ample calories in the morning is important so that it doesn't get tricked into entering starvation mode, which is prompted by caloric restriction. Calorie restriction promotes fat storage and decreased metabolism, which in turn causes you to gain back all the weight that you would have lost restricting your calories. Instead, having a calorie dense, fat-filled breakfast is going to kick start your metabolism for the day ahead of you!

Coffee itself is known to improve the satiety hormone profile, via ghrelin and serotonin, while specific phenols in coffee also increase fat utilization and promote fat excretion. Butter that comes from grass-fed cows contains a much higher content of healthy essential fatty acids (omega 3 and omega 6) when compared to regular run-of-the-mill butter, and these EFAs are going to promote production of an optimal hormone profile. Having healthy hormones is key for efficient fat metabolism (see benefit #4).

Medium chain triglyceride (MCT) oil is specific type of fat that is more easily digested than other fats and sugars. While being easy to digest, MCT oil helps you feel full longer by producing ketones that will suppress the hunger hormone grehlin, and increase the satiety signal via CCK. Ketones also fuel your brain and promote thermogenesis, which helps speed up your metabolic rate.

We all know that the caffeine in coffee gives most people an energy boost, can stimulate digestion, and promotes regular bowel function. MCT oil helps stimulate digestion in a similar way, therefore it is important to start with only about 1tsp per day, and increase slowly from there. Regular bowel function is key to removing toxins, and an overburden of toxins and inefficient digestion can make us foggy and fatigued throughout the day, which will reduce our energy and cognitive function.

There has been a lot of mixed research on the benefits and harms of coffee. However, recently black coffee in moderation has been shown to reduce rates of neurological disorders such as Parkinson disease, age-related cognitive decline, and even Alzheimer’s disease. Potentially due to the large antioxidant profile of coffee which can be protective against oxidative damage in the brain. Similarly, MCT oil is known to help optimize brain function and cognition by being metabolized into ketones quickly, and providing the neurons in your brain with fast, available energy.

4. Increased production of healthy hormones

I’ve already mentioned a lot about hormones, particularly the ones that send signals of whether you’re hungry or full: ghrelin, CCK, and serotonin. However, it is important to note that the building blocks of ALL hormones in the human body is through saturated fat and cholesterol – no fat equals no hormones. The fats from both MCT oil and grass-fed butter are going to promote production of our hormones including steroid and sex hormones, including testosterone. Testosterone is known to promote fat loss, lean muscle mass development and improved energy!

Note: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor.

As a parent, coach or athlete have you been thinking about baseline testing?

You might want to reconsider.

Just this month, the national injury prevention organization Parachute Canada released a Statement on Concussion Baseline Testing in Canada that makes pivotal statements on the use of baseline testing for Canadian Athletes. Parachute is a highly respected group that makes recommendations that influence practice across the whole country.

The key messages from the statement were:

Baseline testing is not recommended for youth sports in general.

Baseline testing is not required to provide good quality care after a concussion.

Rather than using resources to pay for an organize baseline testing, sports organizations should develop guidelines to recognize concussions and when to remove athletes from play.

Return to play should be guided by a licensed medical provider and based on a comprehensive assessment, not any one test.

In adults, baseline testing should only be done if there are qualified healthcare practitioners available to administer testing and follow up after injury.

There are plenty of reasons why these things are being suggested. For one, evidence has not shown that baseline tests are always reliable and useful. Quality care and decision making can still be provided based on tests done after injury - just like with most other health conditions or injuries. A truly comprehensive baseline assessment is difficult and expensive to administer and takes a lot of time - so it is rarely ever done. Most of the time baseline tests are of a single type (like the ImPACT test) and only assess a small number of issues. Concussion is a complex injury that has a wide variety of potential symptoms and issues, so unless we test absolutely everything we will be missing key information.

Quality care and decision making can still be provided based on tests done after injury - just like with most other health conditions or injuries. 

Parachute recommends that time and money be better spent on developing better policies and procedures for how concussion is recognized and dealt with on the field. We don’t need expensive, time consuming tests to decide when to pull athletes out of play. We just need to better recognize the situations where concussions can occur, assume and injury has happened and pull players out of the game or practice quickly.

Through the last few years, baseline testing has been aggressively marketed to sports teams all over North America. While the intentions are overall good (baseline testing seems logical and helpful) the research just hasn’t panned out to say that it’s a necessity or that it significantly helps us make better decisions for children and youth especially. There can be a conflict of interest when these baseline test platforms become multi million dollar businesses rather than clinically oriented assessments.

Side notes:

If your team or sports organization wants to put together better policies around concussion management, reach out to us. We’re keen on consulting with groups to best manage concussion in the community. If you are still interested in exploring baseline assessment even in light of these recommendations, you can seek out free services from the University of Victoria’s Brain Lab.